Sleep is becoming increasingly harder to come by. as the constant stress of the modern world has diminished both the quality and quantity of sleep. COVID-19 has only made things worse. Thus, people are turning to medications in the hope of a quick fix for their insomnia.

But traditional psychopharmacological treatment for insomnia (sleep medications) are a delicate balancing act because of addiction and tolerance issues. As a result, doctors prefer antidepressants with sedative properties to treat insomnia. Mirtazapine is one such antidepressant.

 is approved to treat major depression, obsessive-compulsive disorder, and various anxiety disorders. Additionally, it is often prescribed 'off-label' for insomnia. Initially launched under the brand name Remeron, it is still sold as such even though other generic versions of the drug are available.

Mirtazapine works on the Central Nervous System (CNS) as an antidepressant. It increases the concentration of particular chemical messengers (called neurotransmitters) in the brain, such as 

. These neurotransmitters are important contributors for an uplift in mood.

 suggests Mirtazapine is effective in treating depression-related insomnia. For instance, in a 

, Mirtazapine was given to 28 male patients with depression, suicidal ideation, and insomnia symptoms. While six individuals dropped out due to side effects, twenty-two of them showed significant improvement or complete remission of both sleeplessness and suicidal ideation.

To understand how Mirtazapine helps with sleep, it is essential to grasp the effect of depression on sleep. Sleep is broadly divided into 

- Rapid Eye Movement (REM) sleep and non-rapid eye-movement (NREM). We all need a certain amount of sleep time in both phases to feel fully rested. Depression is associated with adversely impacting these phases as studies show sleep cycles of people with depression have increased REM sleep density and decreased latency to enter REM sleep. In other words, affected patients spend more time in REM sleep and less in slow-wave sleep. This has a negative effect on overall sleep quality.

 REM sleep. It also improves sleep continuity and duration due to its anti-histaminergic properties. Thus, the end result is deeper sleep.

However, the effects of Mirtazapine, much like other sleeping medications, are short-lived. This is because they function by keeping hyperarousal at bay. Unfortunately, the body adapts rapidly to the drug and its sedative effect, and after a few months, the effects are notably lowered (though some still benefit from what is known as 

Mirtazapine Side Effects Related to Sleep

Mirtazapine use is associated with several side effects. These can range from weight gain, headaches, and dry mouth to feeling ill. In addition, Mirtazapine can also cause several sleep-specific side effects.

Interestingly, some of the more prevalent side effects of Mirtazapine are sleep disorders such as Restless Leg Syndrome (RLS) and Periodic Limb Movements (PLM). In fact, studies show up to 

 of Mirtazapine users can experience RLS and PLM, respectively.

 is a well-known symptom of Mirtazapine discontinuation. Yes, you read that right! While Mirtazapine may help you sleep in the short term, changing the dose or discontinuing the medication can negatively affect your sleep. This is why it is important to consult your doctor before beginning, modifying, or discontinuing a medication. Starting, changing, or terminating a pharmaceutical regimen on your own can have serious consequences.

Due to Mirtazapine's sedating properties, approximately 

 of users experience daytime drowsiness. This is particularly worrying for patients suffering from depression which itself causes sleepiness and exhaustion. Mirtazapine can make this situation worse.

Although rare, sudden Mitrazapine discontinuation can cause 

People who have trouble sleeping frequently turn to medications first. Unfortunately, they are unaware of safer, more effective therapies. For instance, changing your 

 can help you sleep better over time. Sleep habits support a reliable and predictable pattern for your mind and body.

You can prepare for a restful night of quality sleep by relaxing before bed. A warm bath or a relaxing massage are excellent options. It's also a good idea to make your surroundings conducive for sleep. Set your thermostat to the optimal temperature and remove all unnecessary distractions. You can even experiment with different sleeping positions to see what works best.

Furthermore, what you do during the day has a significant impact on how well you sleep. Although long naps can disrupt your sleep schedule, consider taking shorter naps or simply resting. Exercising during the day may also help you relax and sleep.

If you still have trouble sleeping, your doctor may prescribe cognitive behavioral therapy (CBT-I) for your insomnia.

Why CBT-I May Be The Best Cure For Insomnia

 is an evidence-based and clinically proven approach for treating sleep disorders.

Two forces govern sleep: Sleep drive and mental arousal (wake drive). These two drives operate independently but must work together for optimal sleep. Your sleep drive is typically strongest at bedtime. Your wake drive is your state of alertness. Understandably, it is easier to fall asleep when your sleep drive is high, and your wake drive is low.

CBT-I provides a comprehensive plan that strengthens your sleep drive and teaches you to calm your mind. It is highly effective, with research showing it helps up to 

 achieve healthy and restorative sleep. Further, unlike sleeping pills and antidepressants which are only helpful for as long as you take them, the results are long-lasting.

 and begin your journey to a medication-free restful night’s sleep, visit our 

Mirtazapine may be prescribed to you for depression-related insomnia. Before you begin, or if you are weaning off, learn about side effects related to sleep.

Mirtazapine for Sleep: Side Effects & Alternative Insomnia Treatments | Dawn Health

Mirtazapine for Sleep: Uses, Side Effects & Alternative Insomnia Treatments

Insomnia is the most common sleep disorder and, according to the Cleveland Clinic, 

it affects around 70% of Americans every year

. Insomnia can be transient (lasts a few days or weeks) or acute (lasts more than three months). For around 15% of the population, insomnia is chronic, and for many, it is a struggle that can last for years. Contrary to popular belief, having insomnia doesn’t just mean you don’t get enough sleep. You can meet your sleeping quota, but if you have trouble falling asleep or staying asleep, or feeling rested during the day, these sleep challenges also fall under the category of insomnia.

, some better known, such as stress, anxiety, or an uncomfortable sleeping environment, and others, lesser-known. For example, insomnia can also appear as a side effect of antidepressants, which frequently interfere with sleep physiology.

Zoloft is an antidepressant that belongs to a group of drugs called selective Serotonin Reuptake Inhibitors (SSRIs). The generic name for Zoloft is sertraline, and it works by increasing serotonin levels in the brain. While depression isn’t necessarily caused just by low serotonin levels, SSRIs can improve mood symptoms which, in turn, can increase responsiveness to other treatments, such as cognitive behavioral therapy (CBT). However, 

 can be quite unpleasant and include dizziness, blurred vision, low sex drive, and sleep issues, such as insomnia. 

Insomnia can be a broad side effect of antidepressants, but has been shown in the research to specifically be attributed to SSRIs. The 

 behind this is that serotonin has a complex involvement in sleep-wake regulation, so any drug that modules serotonin activity, such as sertraline, will often affect sleep. Various clinical studies have shown that all SSRIs suppress REM sleep, and that the class effects of SSRIs include waking up during the night, and subsequently a decrease in overall sleep quality. In many cases, Zoloft and other serotonin drugs may successfully improve the symptoms of depression but exacerbate insomnia, which is why it’s essential to discuss side effects and determine the best course of action for treatment with your doctor.

Although many people believe that insomnia can only be cured with drugs, the truth is that there are 

effective non-pharmacological methods for treating insomnia

 from the American Academy of Sleep Medicine and the American College of Physicians recommend non-pharmacological treatments as first-line interventions.

 works just as well as sleeping pills, but without the side effects. What’s more, 83% of people who exercise regularly reported sleeping better. Additionally, exercise is also an excellent way to manage depression.

 help reduce stress, which is one of the leading factors behind insomnia. 

, those who do yoga and other mind-body practices, such as meditation, tai chi, and qigong, have better sleep patterns. Studies have shown that mindfulness is an effective intervention for insomnia.

 can also promote healthy sleep patterns. The more you provide a stable routine for your sleep, the more optimal your sleep will be over time. When sleep becomes more reliable, you will decrease the links between sleep and negative emotions, and thus reduce and eventually avoid hyperarousal.

If you struggle with depression and insomnia, be sure to discuss these concerns with your physician to determine the potential cause and the best course of action for treatment.

Why CBT-I may be the best cure for insomnia

Curing insomnia doesn’t have to involve drugs that create dependency and cause unwanted side effects. 

 is a scientific, evidence-based approach to treating insomnia. CBT-I is based on the principles of Cognitive Behavioral Therapy – a form of talking therapy that focuses on the connection between our thoughts, emotions, and habits.

CBT-I is recommended by the American Academy for Sleep Medicine, the American College of Physicians, and the European Sleep Research Society.

Utilizing the principles of  CBT-I, Dawn is completely safe, and, unlike drugs, it does not cause side effects or create dependency. In clinical trials, 80% of people who underwent CBT-I reported better sleep patterns, and 

 show that CBT-I can help you fall asleep effortlessly, without pills.

To learn more about how to effectively treat your insomnia and why Dawn is the right choice for you, please fill out this 

 to start your journey to a restful night’s sleep!

For more resources on insomnia and how CBT-I can help, visit 

Zoloft, which is classified as an SSRI, is known to have side effects relating to sleep. Learn about Zoloft insomnia and how to treat it with CBT-I.

Zoloft Insomnia: Does Zoloft Cause Insomnia? | Dawn Health

Does Zoloft Cause Insomnia?

One of the few undeniable realities of life is sleep. Everyone needs it. But how many are actually getting enough sleep? And how much is really enough? Let’s dig a bit deeper.

Even the best sleepers have restless nights from time to time. Some nights will be better than others, no matter who you are! It is inherent in human biology–we are not machines. We react emotionally to our surroundings, which impacts the quality of sleep.

Lack of sleep only becomes a problem when you struggle with this issue regularly. These struggles typically happen when you over prioritize your sleep and worry about its (alleged) adverse effects. These thoughts can induce a state of 

Sleep is necessary. The amount of sleep required, though, varies from person to person. There is no one-size-fits-all approach to sleep. It is up to your body to determine how much sleep it needs.

Sleep requirements may vary based on the situation and even the day of the week. You may need seven hours of sleep one night and only six the next. Having said that, the 

 publishes recommendations on how much sleep, on average, you should be getting depending on your age.

Young adults, 18 to 25 years: 7 to 9 hours.

Teenagers, 14 to 17 years: 8 to 10 hours.

School-age children, 6 to 13 years: 9 to 11 hours.

Preschool children, 3 to 5 years: 10 to 13 hours.

Keep in mind, though, that these are general recommendations. Paying attention to how you feel during the day is still the best approach to assess how much sleep you need.

It is a widely held belief that a lack of sleep negatively impacts performance. But the negative effects of a single terrible night or a few bad nights are often exaggerated. In fact, the 

 about not doing well enough may be more harmful to you than the sleeplessness itself.

 shows moderate sleep deprivation impairs your ability to complete monotonous and repetitive tasks first. It has little effect on challenging tasks that demand higher-order thinking. Because these tasks are complex, your hyper-arousal system kicks in to keep you focused on the job.

 such as excessive daytime sleepiness, these effects are short-lived.

Long-Term Effects of Lack of Sleep on the Body

We hear all the time that lack of sleep causes a variety of health problems. Yes, population studies reveal that a lack of sleep causes a variety of health problems. These include:

chronic sleep deprivation to heart problems such as high blood pressure and elevated cholesterol. It is also associated with an increased incidence of heart attack and stroke.

 shows sleep deprived individuals are up to five times more likely to develop diabetes.

 links a lack of sleep to obesity in both humans and animals.

 link sleep deprivation to hormonal changes, including increased cortisol and ghrelin and decreased leptin levels.

 propose that insomnia is a risk factor for psychiatric conditions and mental health disorders such as Alzheimer's and depression.

But does it translate? How worried should we really be?

Causation is not implied by correlation. Simply stated: just because two things are related does not mean we understand why. The fact that short sleep duration is associated with health problems does not mean that sleep deprivation is the cause of these problems.

When it's sunny outdoors, more people go outside, and statistically, there are more homicides. Does this mean summertime causes more homicides? No! Similarly, we have just as much evidence that a lack of sleep promotes ill-health as the sun kills people.

If you're not sleeping well, you can try these 

 to get back on track. The most important one is to establish a fixed wake-up time. Secondly, try not to worry too much about sleep and know that your body knows how to handle sleep on its own. Sometimes the best thing you can do is not to stand in the way by trying to optimize sleep too much. Bodies are built to handle short periods of stress; bodies know how to reestablish healthy sleep patterns after a few days of dysregulation.

However, If your insomnia persists despite these modifications, your doctor may recommend 

. CBT-I is based on the notion that how we think, behave, and feel are all interconnected and influence one another. It can assist you in managing thoughts, feelings, and behaviors that disrupt sleep. It can help your body remember how to return to its routines with healthy sleep.

To get more information about sleep deprivation and use 

Sleep deprivation is common but can pose serious issues. Learn about how much sleep you need and short and long-term effects of sleep deprivation.

Long-term Effects of Lack of Sleep | Sleep Deprivation Treatment | Dawn Health

The Effects of Lack of Sleep: Sleep Deprivation Symptoms & Treatment

Change is inevitable; sometimes change can be advantageous, sometimes inconvenient, but change will always be unavoidable. Similarly, for better or for worse, seasonal change can affect one's sleep.

Fortunately, the human body can adjust and adapt. Thus, although outside factors, such as the weather may influence sleep, the disruption is usually short-lived. In some instances, however, a more chronic insomnia may develop.

Read on to learn how this happens and what you can do about it.

 is defined as any or all of the following;  trouble falling asleep, staying asleep, waking too early, or feeling tired during the day. Acute insomnia or short-term insomnia can last for a few days or a few weeks. It can often typically be connected to a number of external factors, such as the weather or 

, it is a completely normal response to change. Chronic insomnia is when you have trouble sleeping more nights than not for at least 3 days out of 7 for at least 3 months or longer. If left untreated, insomnia can adversely affect health.

Bodies prefer to follow a predictable pattern of wake time and sleep time each day. These rhythms are largely regulated by our sleep drive and our circadian rhythm. Our sleep drive and circadian rhythm must line up with each other throughout the days and nights to support our body in falling asleep, staying asleep, and waking up. Our sleep drive is regulated by the quantity and quality of your sleep. Think of it like your hunger drive -- the more you eat, the fuller you get; likewise, the more you sleep, the more rest you get. Your circadian rhythm is your body’s internal clock that regulates many different bodily processes including your sleep and wake schedule.

 naturally runs a bit longer than 24 hours, and therefore relies on sunlight and temperature, to keep it in alignment with our days and nights.  Light exposure also influences the body’s production of the hormone melatonin. Melatonin serves as a 

. The body produces the hormone melatonin when sunlight levels drop.The body needs sunlight to make 

 of the hormone serotonin. Lower serotonin levels lead to 

 and are associated with greater daytime drowsiness and feelings of 

Research shows the ideal temperature for sleep is between 

. Indoor temperatures can fluctuate as the weather changes and this can create a less-than-ideal environment for sleep.

Finally, let’s not forget the challenges we all face in maintaining healthy 

 during the winter months. It is not always easy to go out for a run in freezing temperatures. Temptations such as sugar-filled holiday meals, late-night partying, and drinking can also impact our sleep.

This is why weather changes can have an impact on our sleep. When days become shorter, so does our exposure to natural sunlight, the strongest circadian rhythm adjustment tool. This change in light exposure not only impacts our circadian rhythm but also the timing of our melatonin production and our production of vitamin D. It also impacts our sleep environment and our ability to make healthy lifestyle choices that promote healthy sleep patterns.

 in sleep are common, whether they are directly responsible for chronic insomnia is debatable. For instance, a 

 on 43,045 participants in Norway found no evidence for seasonal insomnia. This is significant because Norway experiences 

The 3P model is a widely accepted model that offers an explanation of what causes chronic insomnia. In this model, the onset of sleep difficulties is typically due to a precipitating factor (P #1) or a trigger, which could be a number of factors, and in this discussion, it's the seasonal changes in the weather. These changes interact with other factors that were already there, known as predisposing factors (P #2). Quite simply, what we have and what life gives us leads to the start of sleep problems. What differentiates insomnia that resolves versus insomnia that is chronic is how we learn to respond to our sleep challenges. Not being able to sleep often becomes stressful and becomes a source of anger and frustration. The more we try to sleep and become activated, the more difficult it becomes to sleep. This influences our thoughts and behaviors, often leading to attempts that are meant to “fix” the sleep problem but end up making it worse. These thoughts, feelings, and behavior become perpetuating factors (P #3) that maintain sleep disruption.

Like the name of the model, all three Ps (predisposing, precipitating, and perpetuating) factors create the insomnia spiral.  Seasonal changes impact our sleep, interact with other factors (such as pain or hormones), and lead to worrying about sleep and trying to manage our lack of sleep. This, in turn, increases physical activation, worry and stress, creating a vicious struggle with insomnia.

How To Sleep Better Regardless of The Weather

Evident from our discussion, seasonal change can certainly cause short-term sleep disturbances. However, when these seasonal changes lead to a more chronic insomnia pattern, this is a result of not just the seasonal changes, but what pre-existing challenges we had before the sleep problems and how we try to fix these sleep problems.   Fortunately, 

cognitive behavioral therapy for insomnia (CBT-I)

 behavioral insomnia. It focuses directly on the link between our thoughts, behaviors, and habits.

Sleep in any season is possible by addressing emotions and challenging our thoughts related to insomnia, and changing your habits with CBT-I.

To get more information about seasonal sleep changes and use 

Whether seasonal insomnia has a direct impact on chronic insomnia is debatable. Read about the facts and how to sleep better regardless of the weather. 

Seasonal Insomnia: Fact or Fiction? | Dawn Health

Seasonal Insomnia: Fact or Fiction?

Sleep is essential as it helps you rest and recover so you can function at your best. Unfortunately, while sleep comes easy to some, many struggle every night when their head hits the pillow.

The term insomnia is often used to refer to 

, but learning about the specific subtypes of insomnia can increase your ability to address these problems.

Read on to learn more about a common type of insomnia known as Sleep-maintenance Insomnia.

 is defined as any or all of the following;  trouble falling asleep, staying asleep, waking too early, or feeling tired during the day. The constellation of symptoms that you struggle with will impact which treatments work best.

The term sleep maintenance insomnia, also known as middle insomnia, refers to the challenge of staying asleep throughout an entire night. This is defined as waking up during the middle of the night and finding it hard to fall back to sleep once you do wake up. This type of awakening can happen multiple times throughout the night, leading to fragmented and insufficient sleep.

The main symptom and indicator of sleep maintenance insomnia is waking up during the middle of the night and having a hard time going back to sleep. Other symptoms are sleep anxiety, daytime sleepiness, inability to concentrate, headaches, and irritable mood.

. In addition to the long, frustrating sleepless nights, it also can affect both mental and physical health.

 consequences include the inability to function and perform. It lowers reaction time which means routine tasks such as driving become unsafe. Further, 

 of the heart, mind, and hormonal system. 

 are also common in patients with persistent insomnia.

What Can Cause Sleep-Maintenance Insomnia?

Waking up during the night is normal; most of us do. However, we do expect to have the ability to fall back to sleep fairly quickly. So if you find yourself waking up and having difficulty going back to sleep, for at least three out of seven nights per week, for three months or more, you are likely struggling with sleep-maintenance insomnia.

It can be helpful to consider all the factors that may be creating this frustrating cycle such as:

such as pain, breathing or digestive problems, hormones, or a full bladder

 such as  stress, anxiety or other psychological concerns (mood disorders)

 such as your sleep schedule, caffeine, nicotine, or alcohol intake, or technology habits

Sleep-maintenance insomnia, like other forms of insomnia, is 

. such as exercising regularly and establishing a relaxing bedtime routine. Resisting daytime naps and going to bed only when sleepy is also recommended, as is avoiding stimulants such as caffeine before bed.

Sleep-maintenance insomnia often develops because we have taught our brains to respond to natural wake-ups with hyperarousal. We worry about being awake during the middle of the night. To unlearn this and train your brain not to be afraid, we can use a 

user-friendly behavioral techniques from CBT-I

Cognitive Behavioral Therapy for Insomnia (CBT-I)

 therapy that directly addresses the link between thoughts, behaviors, and habits. It enables you to form healthier habits and cope with stress and the negative thoughts associated with insomnia. These, as discussed earlier, are the common causes of a chronic sleep=maintenance insomnia pattern.

To get more information about sleep-maintenance insomnia and use 

 to treat your sleep-maintenance insomnia, 

Sleep-maintenance insomnia, also known as middle insomnia, is a common form of insomnia. Read more about what it is, what can cause it, and how to treat it.

Sleep Maintenance/Middle Insomnia: Causes, Symptoms, Treatment | Dawn Health

Sleep Maintenance/Middle Insomnia: Causes, Symptoms, Treatment

The emergence of the COV-SARS-2 virus has changed everything. From work to simple everyday activities such as food shopping, nothing is the same.

While some effects of COVID are apparent, others are not. This is why it's easy to overlook the influence of COVID on sleep.

Read on to learn more about how COVID can affect your sleep and what you can do about it.

 is defined as any or all of the following;  trouble falling asleep, staying asleep, waking too early, or feeling tired during the day. Acute insomnia or short-term insomnia can last for a few days or a few weeks. Chronic insomnia is when you have trouble sleeping three or more nights out of seven for three months or longer.

You probably have insomnia if you see yourself in these statements:

You struggle to fall asleep, even though you feel sleepy when you go to bed, and often stay awake 30 minutes or longer before you fall asleep,

You wake up during the night and struggle for 10-15 minutes or more to fall back to sleep,

You wake up earlier than you would like to and cannot fall back to sleep

You feel tired and unable to focus during the day,

You can't nap even though you are tired and try to do so.

 or “Coronasomnia” describes sleeping problems caused by COVID. This is not to say that insomnia is a symptom of COVID, because it's not! COVID does, however, directly and indirectly influence sleep.

, can affect your body’s ability to have restorative sleep. The blocked nasal passages, difficulty breathing, fever spikes, and chills, etc. interfere with the body’s ability to go into the deeper stages of sleep. Fortunately, for patients that recover, these are short-lived.

Since this pandemic is a source of stress and 

,  insomnia even affects those not diagnosed with COVID. In fact, the incidence of depression and anxiety has more than 

 over the last year. This correlates with the rising 'insomnia levels' worldwide as everyone’s constant stress causes 

, which prevents the body from relaxing for sleep. A study estimates 

 of the population is currently struggling with insomnia - a 

Additionally, spending most of the time indoors and irregular work routines disrupts the 

. The circadian rhythm is the body's internal clock responsible for physical, mental, and behavioral changes.  This means the body produces the hormone that 

The negative impact of insomnia on health is well-documented. Short term, it affects mood and the ability to function and perform. In the long run, it 

 for heart, brain, and endocrine system diseases. 

 such as anxiety and depression are also common in patients with chronic insomnia.

Importantly, insomnia weakens the immune system increasing susceptibility to infections such as COVID-19. This creates a 

 – COVID can lead to insomnia which in turn can create a higher susceptibility to catching viruses such as COVID.

Insomnia is entirely treatable. A variety of treatment options exist, from lifestyle modifications to sleeping pills. Not all treatments are equally effective, though.

Cognitive Behavioral Therapy for insomnia (CBT-I)

 that addresses underlying issues such as stress causing insomnia. It is a form of talking therapy that focuses directly on the link between thoughts, behaviors, and habits.

CBT-I is so effective because COVID insomnia, like many other forms of insomnia, is thought to be perpetuated long after your body heals due to your associated thought patterns and subsequent behaviors. Thus, by challenging unhelpful beliefs, and changing your habits, CBT-I can help you sleep better.

To learn more about CBT-I and how it can treat your COVID insomnia, visit 

The pandemic has affected the way that we sleep in numerous ways, whether you have COVID or not. Looking past being sick, COVID has caused stress and anxiety. 

COVID Insomnia | Can COVID Cause Insomnia? | Dawn Health

COVID and insomnia: Can COVID cause insomnia?

Sleep deprivation is an unavoidable part of becoming a mother. Caring for an infant isn't easy. Coupled with abrupt changes in hormone levels, sleep is often a distant reality. Thus, it is normal for moms to suffer a drop in energy and mood in the first few weeks after giving birth.

For many women, sleep troubles begin even earlier -- during pregnancy. Research shows that up to 

 of pregnant women have trouble sleeping, with 

 suffering from insomnia during their first trimester. Are you one of these women? If so, don't worry. This is completely normal and can happen to anyone. 

Read on to learn more about pregnancy insomnia and what you can do to treat it.

 is defined as one or more of the following:  falling asleep, staying asleep, waking too early, or feeling tired during the day. These symptoms occur even when you give your body the opportunity for sleep (as opposed to the symptoms associated with sleep deprivation). 

The following questions are a good way to help you recognize if you have insomnia.

Do you find yourself struggling to sleep? Even if you do sleep, do you wake up several times during the night? Do you wake up earlier than you would like to in the morning? Are you tired during the day and find it difficult to focus? Do you feel tired but unable to nap?

If you are able to answer “yes” to any of these questions, and this has been your experience for more days than not for at least one month, you are likely experiencing insomnia.

Sleep disturbances such as insomnia are common in pregnancy. In fact, insomnia is the most common sleep disturbance experienced by pregnant women.

Sleep issues and changes in sleep patterns often begin during the first trimester. These are likely a result of the rapid 

. For example, levels of progesterone rise during the first trimester and can affect your sleep cycle. Sleep can also be impacted by environmental stressors and/or pre-existing psychological or medical conditions

As pregnancy progresses, many women find it hard to get comfortable enough to sleep well. It's not just the baby belly, though. Other 

 that affect sleep duration and quality include: 

Trips to the restroom; When you're pregnant, using the restroom in the middle of the night is common and can keep you awake.

Snoring. During pregnancy, your nasal passages may expand, causing you to snore. This may briefly block breathing over and over during sleep (If you have trouble breathing while trying to sleep, talk to your doctor. You may want to assess for sleep apnea, a medical condition).

Psychological factors can also cause insomnia. With a new baby on the way, there is so much to think about. The constant stress and anxiety adds to your sleeping woes.

While insomnia during pregnancy is common, it usually does not mean anything is medically problematic. Fortunately, simple lifestyle modifications, especially changes to your sleep habits, can help.

For example, experimenting with different sleeping positions can work. You can also set yourself up for a peaceful night by focusing on shifting into a more relaxed state.  before bed. Have a warm bath or reward yourself with a relaxing massage. Listen to soothing natural noises.

Wondering why you're struggling to sleep during early pregnancy? Learn how changes to your body are causing insomnia, and how to deal with pregnancy insomnia.